Warm-up (600) 200 free, 200 drill, 200 kick Set (1100) 2 rounds 2 x 50 build on :50 200 pace on 3:00 2 x 100 build on 1:30 50 FAST Set (1600) 2 rounds 3 x 75 descend 1-3 3 x 75 FAST 3 x 75 descend 1-3 3 x 50 FAST 3 x 75 descend 1-3 3 x 25 FAST Cool-down (200) 200 moderate to EZ |